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Ways to Meditate
A Collection of Meditations and Prayers
from 2012
Susan Helene Kramer ~ Susan-Ananda
Virtue pure we don’t forget
It’s what we brought and what we get
Remembering every new-born day
Your Love and Light shine bright our
way. ~ Susan-Ananda
Contents
|
1. How to Use Prayer Beads in Meditation 2. Building an Outdoor Meditation Altar 3. Beginning Meditation on Kindness 4. Seeing In-depth in the Stillness of Meditation 5. Holy Spirit in Meditation 6. Bedtime Meditation 7. Beginning Walking Meditation on the
Breath 8. Heal Relationships with Meditation 9. How to Choose a Meditation Method 10. Meditation for Inner Peace 11. Is It Better to Meditate at Dawn or
Dusk? 12. Kids Can Walk Stress Away 13. Meditation on Giving and Receiving 14. Diving Deeply Into Meditation 15. Sitting Meditation for College Age
Students 16. Change of Season Meditation 17. All Saints Day Meditation on Harmony 18. Walking Meditation for College Age
Students 19. Improve Your Abilities through
Concentration |
20. Thanksgiving Day Meditation on the
Harvest 21. Interior Castle by St. Teresa of
Avila - Book Review 22. Advent Preparations and Prayer 23. Proof of Heaven - Book Review 24. One Minute Bedtime Meditation 25. Christmas Joy Prayer and Meditation 26. Prayer and Meditation in Honor of
Ravi Shankar 27. New Year’s Day - Establish a
Meditation Practice 28. Understanding Unconditional Love
Meditation 29. Learn About Being Kind Meditation 30. Meditating in the Passenger Seat
While Traveling 31. Valentine's Day Reflection and
Meditation 32. Lent Meditation 33. Gentle Meditation Practice 34. Pope Benedict XVI - Infancy
Narratives of Jesus - Book Review 35. St. Patrick's Day Devotion and
Meditation 36. Grief Relief Prayer and Meditation 37. Easter Sunrise Prayer and Meditation 38. A Meditation to Calm Upset |
1. How to Use Prayer Beads in Meditation
A string of beads, rosaries, or malas help us
concentrate on mantras or prayers during meditation. A mala, sometimes worn
around the neck, has 108 beads, and the one for the wrist is 27 beads. Catholic
rosaries have 5 sets of ten beads plus the in between beads and introductory
beads and crucifix or cross.
No matter what religion you are practicing, your beads help you concentrate on
the prayers, which in turn raise your thoughts and vibration into a more spiritual
or esoteric space. In the stillness of prayer and mantra repetition the body
quiets, the mind eventually contemplates on virtue or positive thoughts.
In the photo I am holding a standard 108 bead mala in the way it is used during
meditation practice. I move forward on the beads with one full mantra per bead.
If thoughts seem to be going downhill, bringing yourself back to concentrating
on your beads provides the short break to begin positive and uplifting
contemplation once more.
Early experience
When I was about 9 years old I began a self-motivated
regime of saying a complete rosary sequence in bed at night before falling
asleep. I kept my rosary under my pillow during the day. This became a lifetime
habit.
What this shows me is that it is probably never too early to introduce children
to spiritual praying that they can carry out on their own as I did. To the best
of my memory it was my grandmother who introduced me to the idea of keeping my
prayer beads under my pillow.
As a young mother, rocking a child on the screened porch each day, I would say
prayers on my rosary to gather together peace into my life in the midst of the
small tribe of my children running around. After a child would fall asleep in
my lap I’d spend time in quiet contemplation and meditation.
Now, many years later I take as many opportunities for quiet time as I can to
gather my beads, sit quietly near a sunny window, the cat at my side, and do
mantra repetition and silent meditation. It is a satisfying time and fortifies
me for the day surrounding.
Close your eyes and pray, reflect, meditate for a few moments and enjoy the
supreme peace brought on.
Could life be any better?
2.
Building
an Outdoor Meditation Altar
If you spend much time meditating in your garden, it
may be worthwhile to spend the energy to build an outdoor meditation altar.
When I lived on a cleared lot in a pine and oak forest at Yogaville,
in central Virginia, I built a couple of secluded altars that blended in to the
existing trees.
First, I raked out an area that was open enough to place the altar and sit in
front of it, without having to cut down any trees or shrubs. 
Then I raked
a winding path from my driveway to the altar area. Again, I did not cut out any
foliage. The path was just about twenty feet long leading off the driveway, so
it was just secluded enough that you wouldn’t see me sitting there unless you
were looking for me.
I placed the altar layout so I would be sitting facing east. If you have a
clearing prepared you can do this, but that is not the most important aspect.
What is best is to have a place to sit that is level.
I could have made a mounded rock formation and placed small plants in the nooks
and crannies, but I went to the local garden center to see what statues they
were selling that appealed to me.
For the altar in the photo I chose the Buddha and wedged it into a clay pot
filled with small stones to weigh it down. I sat the potted statue on a level
concrete block and cemented it in place. Then I placed 6 inch diameter rocks to
the sides so it appeared it was sitting on a little mountain amongst the
stones.
At each end of the altar a sat a flowering chrysanthemum .
That completed the altar arrangement.
In front of the altar I laid out two boards to sit on, to keep me dry when
meditating at the altar.
I loved being able to walk out of my house down the path to my little woodland
altar. Being in nature has always appealed to me; I feel uplifted smelling the
natural scents, listening to birds of the season, feeling the weather against
my face.
If you have the opportunity and place, I highly recommend building a personal
woodland meditation altar exactly as you wish, with or without garden statues.
Meditation by Susan Helene Kramer
3.
Beginning
Meditation on Kindness
The simplest way to learn about
kindness is to be kind to another and note how it feels in your body. You may
feel more relaxed, and your mind may be more peaceful, because you are not
dwelling on your own concerns in those moments.
Kindness is a win-win
situation. The recipient and the giver both get a boost. And, what could be
better than that?
I heard Bill Gates talking on
how the Dutch people were showing kindness by contributing greatly to fund
vaccines against AIDS for newborns. He pointed out that this kindness was an
inspiration to other countries to be kind in this way. Kudos to Bill Gates for
speaking out; he looked radiant and enthusiastic while talking.
I call this practical
spirituality. Living the virtues is the reason there are virtues in the first
place, which do not serve anyone when they sit in The Holy Book from week to week.
Here is a guided meditation to bring awareness of kindness to the
forefront:
Choose a quiet and private
place. If you’re sitting on a cushion on the floor, fold your legs in and sit
up straight. If you’re sitting on a chair plant the soles of your feet firmly
on the floor.
Fold your hands in your lap or
place them palms up or palms down on your thighs.
Close your eyes. Take a deep
breath in and slowly release it. Now take a breath in on one count, and let it
out on one count, breathe in on one count, breathe out on one count. Keep up
this even rhythm throughout your meditation without actually saying the counts.
Turn your attention to
thoughts of kindness. Visualize yourself at the ocean walking along the beach.
Up ahead you see a small child looking lost. As you reach the child you stop
and look around for the parent. After a minute the parent comes running to
their lost child.
Now, how do you feel having
giving comfort to the child by your caring presence? It feels good. That
feeling of satisfaction is kindness in action.
Now come back to your regular
consciousness in your meditation place. Resolve to act with kindness when
tempted to ignore or be sharp with another.
To finish your meditation,
take a deep breath in and slowly release it. Open your eyes. Write out any
insights in your meditation journal that have come to you. Stretch out and go
on with your day in a happy and kind way.
Article by Susan Helene Kramer
4. Seeing
In-depth in the Stillness of Meditation
Sitting in meditation gives one the time to relax in mind and look
beyond immediate circumstances; to take in more data.
For example
When traveling by car at 65 miles per hour, the view
is blurry when looking out the side window.
But when you stop the car for a moment and look out
the side window, even in the countryside, you can see many details, such a
types of flowers growing along the road, the number of people in a field off in
the distance, the types of trees on the horizon, and other objects, depending
on how long you sit there without moving.
In the same way, when we sit in meditation our bodily
movements slow down. When we are still and not thinking about moving here or
there or what we are going to do next, we are taking a vacation from the
physical. We have time to use our mind to work out situations in a deeper way,
as if we are looking at all that is going on down the side road.
This
technique for problem solving is a big benefit of quiet, still meditation time.
Another way to use the deeper and more far-ranging
view is to plan out our own future, and a step-by-step sequence of what we need
to accomplish a goal. Then at the end of meditation, we can record our new plan
or insights in a journal.
The most joyful way I like to use this in-depth quiet
time in meditation is to think about family and friends, send them loving
thoughts, and then visualize my love spreading outward, person by person and on
throughout the universe, including to those who are dear to me and have left my
sight in the earthly physical plane.
Which brings me to another benefit of this in-depth
experience: I feel emotionally close to
those who have passed on when I think about them while sitting in meditation.
My mother passed away many years ago, but I gather her
wise counsel while conversing with her in the depth of quietude.
I feel benefitted by visiting the depths of my being,
discovering again the endless joy springing from that eternal place within us
all. I feel connected to all in the river of bliss flowing deep within my
being, a place I can visit and imbibe in at a moment’s notice by sitting still
in meditation.
Meditation by
Susan Helene Kramer
5. Holy Spirit in
Meditation
The Holy Spirit permeates every atom
of creation, enlivens and nourishes all with radiant energy. The Holy Spirit
also speaks to us in meditation via the peaceful yet searing sound that
comforts us.
When we perceive the sound of
the Holy Spirit we are uplifted in our own spirit and mind. Worrisome thoughts
leave or dissolve, replaced by gentle peace.
After sitting for meditation,
keeping your body still, eyes closed, hands folded in lap, wrapped in a light
shawl if necessary, say some prayers of appreciation for life.
In the quiet space that
overcomes the atmosphere surrounding you listen for the entrance of the Holy
Spirit, which comes as a spring rushing down a mountainside into your
consciousness.
Listen. Listen. Hear the
leaves on the trees rustling in the distance from the higher peaks around you.
This is how the Holy Spirit makes its presence known.
The gifts of the Holy Spirit
are received at this subtle level as peace and harmony in body, mind, emotion. In the very fine vibration a swelling, a rising
comes to consciousness, to waking awareness, that
gives us the answer to questions on our mind.
With a quiet body the mind is
not distracted in outer action and fully opens its windows and doorways to
receive the wind, the air of spirit that refreshes and replaces negativity.
When imbibed in the Holy
Spirit there is no room for negative thoughts, as they are crowded out and
overcome by the higher frequency of clarity and good. Listening to the Holy
Spirit lends goodness to the moment and lifts our mind into a state of
overview. We can see our problems as if we are an observer going over them in
an airplane.
At these moments of crystal
clarity we see what needs to be done to improve the situation viewed. More so,
we are filled with the energy to resolve problems for the higher good, the long
range good without being partial in any direction.
Meditation is an opportunity
to listen to the Holy Spirit, rise above our personal situations, take a good
look as if an observer, then come back to daily life with the knowledge that we
can solve what is bothering us.
Immersion in the Holy Spirit
may seem esoteric, but as with all that Spirit provides us, it points us on a
practical path to living a life that keeps us in harmony in our mind, and with
others, and the world.
Meditation by Susan Helene Kramer
6.
Bedtime Meditation
Ah, the end of the day, and the perfect time to take
inventory of the day’s events and plan for the morrow during a quiet
meditation.
Once a day it is useful to review what has transpired, consider the pros and
cons, how to proceed.
Meditation time with a period for reflection gives us the opportunity to
unwind, think about the day, regroup our energy, realign our short term or long
term goals as we feel would be beneficial.
Prepare for your bedtime meditation by choosing a quiet and private
place to sit, where you’ll be undisturbed. I have a spot in my finished attic
that I call all mine.
When sitting, keep a journal and pen at your side to record insights and use
for later review.
Begin your bedtime meditation by sitting upright on a cushion with your legs
folded in, or sit upright on a chair, with your feet firmly planted on the
floor to maintain your balance. Fold your hands in your lap, or place them face
up or face down on your thighs. Close your eyes.
Take a deep inhalation and slowly exhale. Then, begin even regular breathing,
such as one count to breathe in, and one count to breathe out. Do not hold your
breath at any time.
Keep up the regular rhythm of this even breathing throughout your meditation.
Breath is a tie between the emotional and physical bodies. Conscious even
breathing can calm the emotions, and restore balance to your thoughts and body.
Say a prayer to begin your venture within, either a set verse, or in your own
words. Then begin listening to your rhythmic breathing in and out. If at any
time you hear the Holy Spirit vibration under the crown of your head, begin
listening to its soothing sounds.
Start reviewing how your day went. What were the highlights and low points?
What could you have done differently? What is the best way to proceed or follow
up on the day’s events?
To help you make different choices in the future resolve to act for the best
good of situations as they arise. This keeps you on the path toward happiness
and harmony as you go along.
It may be tempting to just plan for what you want, personally, but if you
consider the whole and others impacted by your choices, you have a better
chance of insuring a harmonious surrounding and outcome.
To finish your bedtime meditation take a deep breath in, slowly release it and
enjoy the feelings of peace in your body and mind. Open your eyes. Take a
minute to record thoughts and plans in your journal. Stretch out and prepare
for a good night’s sleep.
Meditation by Susan Helene Kramer
7.
Beginning Walking Meditation on the Breath
Let's take the opportunity to commune in a meditation with nature. We can let
the natural sounds be part of the rhythmic pulse of our meditation just like we
listen to the regular pattern of our breathing.
To begin, go for a walk to a secluded area where you will not be disturbed for
half an hour or more. It can even be a meditation bench at the back of your
yard if you have the privacy.
Another choice that is less private is a public park such as the rose garden at
Mission Santa Barbara in the photo. If you sit with your hands folded in your
lap and eyes closed, those passing by will think you are resting and not wide
awake behind your shut eyes.
If you have a beach nearby sit at water's edge but not so near that a wave will
overtake you. Ideally, you've brought a beach towel or blanket along to sit on.
Meditating outdoors requires a little more preparation than staying in the
house: include a sun hat, sunscreen, sweater or light jacket, towel or light
blanket, water bottle, insect repellant, fruit or granola bar.
For the meditation, if you are sitting on a blanket on the ground bend your
legs in and fold your hands in your lap. If you are sitting on a bench plant
your feet firmly on the ground to maintain your balance. Fold your hands in
your lap or place them palms up or palms down on your
thighs. Either way of sitting, close your eyes.
Take a deep breath in and slowly release it. Begin even regular breathing one
count to breathe in; one count to breathe out; continue this pattern throughout
your meditation.
When your breathing is established listen to the sounds of nature around you.
Do you hear birds in the distance. Listen to the
rhythm of their songs. It is so much like human poetry or song in its
repetitions. This rhythm is soothing to the soul. Paying attention to a bird
song takes us on a mini-vacation away from cares of this world into a land of
harmony.
It is this natural harmony we are looking to capture and take with us after
the period of meditation.
When you are ready to end your meditation take another deep breath in and let
it out slowly. Stand and stretch and walk home, feeling the harmony of nature
all the way down to your bones.
Coming home, if you've had any new insights during the meditation write them in
your journal for future contemplation and review.
Meditation and
photo of Santa Barbara Mission by Susan Helene Kramer
8.
Heal Relationships with Meditation
This is a visual meditation for going beyond the
clashing mental back and forth roadblocks in relationships, by turning them
inside out.
To begin, find a quiet place where you will not be disturbed. I have a spot in
my attic that is private and peaceful. A small skylight is right overhead to
let in natural light and fresh air.
When facing an altar arrange the items you’ll need, such as fresh flowers, and
uplifting objects - those that hold positive memories.
If you are sitting on the floor on a cushion or folded blanket sit up straight
and bend your legs in; if sitting on a chair put the soles of your feet firmly
on the floor to maintain your balance and sit up straight. Either way, clasp
your hands in your lap or place them palms up or palms
down on your thighs.
Close your eyes and take a deep breath in and slowly release it. Then begin a
series of even regular breathing, such as one count to breathe in and one count
to breathe out. You needn’t actually say the counts,
just keep up this rhythm throughout your meditation.
Say a prayer or an appreciation for this opportunity to effect deep healing.
After observing your regular breathing for a minute turn your thoughts to the
relationship you wish to heal.
With your eyes still closed, visualize the sun rising just over the horizon in
all the beautiful colors leading to the full light of the golden sun.
Immerse yourself in the warmth of the sun, feel its rays penetrating your
physical body, then allow the sun’s radiation to light up all the cells of your
mental and emotional body. Enjoy this feeling of release from walls separating
you from another.
While feeling warm, comfortable and open visualize the person with whom you are
having mental conflict. Allow your warmth to spread to and through this person
without spiritual reserve. Hold this relationship in this healing glow for a
minute or more.
Keep in mind that on the spiritual level we are one family and though mental
and emotional issues may seem insurmountable in daily life, you can always
reinforce your eternal spiritual connection by sitting in this healing
meditation.
To finish your meditation take a deep breath in and
slowly release it. Open your eyes, stretch out, enjoy the expansive feeling of
peace and harmony, and carry it into your day.
In Truth all are One
The practice of healing meditation
Is but a reminder.
Meditation article
by Susan Helene Kramer
9.
How to Choose a Meditation Method
When you have read about or tried a
couple of methods of meditation, you can narrow down the field to what suits
you best.
Meditation on the breath
A very easy meditation to
start out with is following your breath. You can do this as a traditional
sitting meditation, or in any movement meditation.
Walking is an easy way to
follow your breath. Take 2 steps while inhaling and 2 steps while exhaling. Or
use another similar rhythmic pattern.
Following you breath, paying attention to a breathing pattern distracts
you from rambling or troublesome thoughts, giving a taste of peace and harmony
in body and mind.
Breath is the tie between
body, mind, emotions. When upset, turn your attention
to rhythmic breathing to calm both your body and mind.
Meditate while using a mantra
Mantras are sounds, vibrations, that evoke a response in your mind and body.
Mantras that are known to generate feelings of peace include: Om; Om Shanti; Om
reveal; Hari Om; Peace; harmony; love.
Using a
mala or prayer beads to say your mantra aids in keeping you on task. Move ahead on bead per mantra repetition. The photo
illustrates how to hold the beads.
If you are using prayer and a
rosary you probably already know that you move ahead one bead per prayer.
Choose a mantra that you are
comfortable with. If you are following a religious tradition, stick with that
in choosing your mantra. This advice was given to me by my spiritual teacher,
Sri Swami Satchidananda.
Summary
Meditation methods are
personal choices, and like a buffet there is something for everyone. When you
are out in public and want to regain your peace, try the rhythmic breathing. No
one will know what you are doing and you can regain a feeling of harmony in
your mind.
When you are sitting
privately, you could do mantra repetition using a mala or rosary. I keep my
mala with my altar. Even just looking at my mala calms and focuses my mind.
Try out these meditation
methods and choose what feels best to you.
Meditation article
by Susan Helene Kramer
10.
Meditation for Inner Peace
Inner peace is important for
everyone. It is the basis for success in creating and maintaining positive
actions and their products in our lives.
When we feel peaceful within,
we are not worrying, and make space in our mind for new thoughts to come up,
and creative ideas have time to blossom into new projects.
To begin your meditation choose a quiet place to sit where you will not be
disturbed. This could be a garden space in warm weather. Indoors, you could set
up a corner of your bedroom, or a space in the attic, if you have one.
If you use an altar, keep it
clean with fresh flowers, a container to burn a favorite
incense, inspiring pictures or a book, sacred objects or those that uplift you.
If you use a rosary or mala it can be kept on your altar, ready for use. On my
altar I have a crystal from the Himalayas and I curl my mala around it. Just
looking at it brings feelings of peace to my mind.
When you sit for meditation
throw on a light shawl if that is cozier. Your body may cool down while sitting
still.
Sit up straight on a cushion
on the floor, or if sitting on a chair also keep your back upright, and plant
the soles of your feet firmly on the floor to maintain balance. Fold your hands
in your lap or place your palms face up or face down on your thighs. If you
wish to use you beads for mantra repetition hold them in your lap.
Close your eyes. Take a deep
breath in and slowly release it. Now start easy, even rhythmic breathing, such
as one count to breathe in, and one count to breathe out. Continue this pattern
throughout your meditation, without actually saying the counts.
Turn your attention to
thoughts of appreciation for the good in your life. This puts you in a positive
frame of mind.
For this meditation think on
inner peace and how you can maintain it when stressed. One way is by doing the
same even rhythmic breathing you are using in this meditation.
No one need even know you are
resorting to the even breaths to maintain your peace. But you know and that is
what is important. You needn’t say that you are doing a breathing exercise,
just do it.
Finish your inner peace
meditation by drawing in a deep breath and letting it go while enjoying the
feelings of peace and harmony in your body.
Whenever you need a reminder to find your inner peace, sit in meditation
and do the regular even breathing.
Meditation by
Susan Helene Kramer
11.
Is It Better to Meditate at Dawn or Dusk?
Is there a time of day that is best
to meditate? Either dawn or dusk are ideal times to
meditate. The changing of night into day and day into night are transition
times in our energy level.
In the morning we are just
getting going. Slowly our energy is being whipped into an internal turbine that
propels us forward for the active time of the day. If we can catch ourselves
right in the transition and sit in meditation for a while, we have a chance to
direct our growing energy in a forward direction. We can set the tone for the
day with a positive attitude, and carry out what we need to in a way, that gets
the snowball of creative and productive activities happening.
Looking at the other swing of
the pendulum, that would be dusk, we are winding down
our inner clock, recovering from the day’s activities, moving at a slower pace.
This is the time we may natural reflect on the day. Combining this time with
meditation gives us a fuller opportunity to think back over the past hours and
with those events in mind, plan for the following day. It is a time to really
consider if we are moving in the direction we want. Are our actions bringing
about good to ourselves and others? Are we moving in line with our long term
goals?
If you decide on including the
dawn meditation in your schedule and you miss it, then another ideal time is
the middle of the day. I like 1:30pm as my midday meditation. Sitting still at
this time gives me a chance to rest before the push of the afternoon. I can
sharpen my focus for the rest of the day’s active time, and readjust the
direction I am going if the morning has not been productive.
To summarize, either dawn or dusk are useful
times to meditate in their own way, which is before beginning activities, or
afterward, as a review of what happened during the day. Midday can be a tune up
if you feel the need. Try out the morning and evening times and go with what
works best for you to fit into your regular schedule. The important decision is
to choose a time that you like and feel comfortable with sticking to.
Meditation article
by Susan Helene Kramer
12.
Kids Can Walk Stress Away with a Guided Meditation
Walking is a very useful way to recover your peace and balanced mind and
body after being upset or stressed. It is for kids, teens and adults. The body,
mind, emotions are tied together with the breath. Even and regulated breathing
calms the body and mind when upset.
Walking along with regulated breathing is especially useful in bringing the
mind back to center: you are combining physical and the breath in a harmonious
rhythmic pattern.
Kids that have trouble concentrating can walk hand in hand with a calmer person
to keep on the path.
To begin:
Pick a pathway you are used to and are sure is safe from predators, others
riding bikes, motor scooters or cars. An enclosed area like the inside
perimeter of a playground could be a good choice. Another idea may be the
school track when teams are not working out.
As you step out begin a regular rhythmic pattern of breathing, such as one
count for every two steps. Let your arms swing at your side back and front in
opposition to your legs. For example: as your right foot steps forward, swing
your left arm forward, and as your left foot steps forward swing your right arm
forward.
So now you have your breathing and physical exercise all set. It's time to add
thoughts that calm and bring harmony back into your life so that when your walk
is over you feel positive about the issues you face at home, school or work.
When you set out think about a positive event that you've been through, such as
a holiday celebration. Try to relive that experience on your walk. The benefits
of remembering are it takes you back to a happy state of mind; you are
recreating it for the present. Just to remember and recreate those thoughts
while walking clears away the stress and negativity you may be feeling.
Recreating a positive event shows that you can get through
difficulties and stress. Let the rhythm and regular breathing of walking
help you with your problem solving while you enjoy the fresh energy brought up
through walking. In closing, remember that a good walk of five minutes or more
goes a long way to dissolving stress.
Meditation article by Susan Helene Kramer
Part II.
13. Meditation on Giving and Receiving
What you see is what you in turn receive. If you see
the positive in a situation you can use the example to strengthen yourself. Why
spend time dwelling on, ruminating on the negative?
Both positive and negative can be seen in this world. It will make you a
happier person to dwell on the positive and thereby increase your moments
making spiritual progress.
What is spiritual progress? Seeing the good, emulating it,
feeling it, radiating it.
When you give out positive vibrations and actions, you receive peace and
harmony in the moment of your actions. It is not that you will receive a kind
action in return. You may or may not. But you do increase the moments of your
life spent in positive, productive actions.
Begin your meditation by choosing a quiet and private space to sit. If you are
sitting on the floor on a cushion, bend your legs in. If sitting on a straight
back chair, place the soles of your feet firmly on the floor for balance.
Either way, fold your hands in your lap, or place them
palms up or palms down on your thighs. Close your eyes.
Take a deep breath and release it. Then take up even, regular breathing for the
remainder of your meditation. For example, breathe in 2 counts; breathe out 2
counts and continue. Do not hold your breath at any time.
Say an opening set prayer or one of your own creation
to set the tone for your meditation. Then observe your breaths going in and out
in their rhythmic fashion. This practice gives peace of mind and harmony
between action and thought.
Keep up the even breathing and turn your thoughts to becoming a more giving
person. The more you give of yourself, the better you will feel about yourself
and you’ll receive feelings of joy in the very act of giving.
Now, to finish your meditation, take another deep breath in and slowly release
it. Stretch out and go on with your day: rejuvenated, peaceful, positive.
Meditation by
Susan Helene Kramer
14.
Diving Deeply Into Meditation
Meditation is a process of getting closer and closer
to our Source, regardless of the religion we practice, or with no religious
beliefs.
The more we meditate, the deeper we sink toward our roots that go inward, and
radiate further than the physical and mental realms into the unseen spiritual.
It takes time to adjust to sitting in meditation. Our body may just be used to
being still when we are sleeping. And now we are asking it to remain still
while our mind is fully consciously aware and awake to all around.
It is a phenomena in deep meditation that we may hear
what goes on around, such as a plane flying overhead, but we don’t move or
flinch. I’ve found after many years of meditating that my body rests fully very
quickly when I sit to meditate.
Completing a meditation is like getting up from a nap, except the mind is fully
awake during meditation, and in the physical quietude may have come up with
some resolves to outer problems, or creative ideas to put into form.
Deep meditation is a gift you enjoy and that keeps giving back through the
expansion of your mind’s abilities to surf successfully in the world.
Time spent quietly in meditation may relax you enough to realize that you
really do know how to resolve a problem. While running around ruminating on it
you were covering the space in your mind that had the solution all along.
When you first begin meditation practice, resolve to sit still for one
minute. Add a minute to each of your following sessions till you’ve reached
ten minutes or more. You may find that you relish this time of peace and quiet,
overwhelmed in the joy that seeps into your consciousness from your internal
roots in spirit.
Physical roots are dense bundles to hold the plants upright, but the unseen
roots of spirit are strong and radiant lines of bliss. Meditation leads us
along these lifelines of nourishment to our eternal Source in Spirit.
Meditation article
by Susan Helene Kramer
15.
Sitting Meditation for College Age Students
You are finally off on your own, or more so than in
high school. You are a young adult. Going from the late teens to the solid
twenties doesn’t happen overnight. It is one step at a time that begins with
the onset of puberty. The college years are a time for getting stronger and
settled in yourself, for developing your own set of morals, away from parents
telling you what to do.
The college years are both a joy being more emotionally independent, and a
trial learning how to take care of yourself. One big
help is a daily period of meditation for reflection and quiet listening to your
inner voice of insight. First thing in the morning is a good time to sit
quietly in meditation pose for a few minutes and gather together strength for
the day. Then at night, before sleep, a period of reflection helps set the day
in order, especially if it has been hectic.
Meditation for reflection:
Dress comfortably, perhaps in your pajamas. Sit up straight on the floor by
your bed on a pillow or cushion. Fold your legs in and clasp your hands in your
lap or lay them face up or face down on your thighs.
Close your eyes and take a deep breath in and slowly release it. Begin even and
regular breathing in a rhythmic pattern; for example, breathe in one count,
breathe out one count, breathe in one count, and continue. Breath is the tie between
body, mind, emotions. Even, regulated
breathing calms upset, and brings you back to a harmonious state of
being. Continue the even pattern throughout your meditation.
Bring to mind, one at a time, events from the day. Consider how you reacted. Is
there something you would have done differently, now that you are thinking back
on the situation? What would be a better or more useful way to act in the
future? Bring up the next event and go through the same process of analyses and
contemplation.
After meditation it is useful to write out new insights in a meditation journal
or diary to review occasionally. I keep a journal and pen beside me when I
meditate. Recording your thoughts and insights in a journal is a handy lifelong
habit. You can keep track of how you handled specific events and what showed to
be the best course of action. To finish your contemplative meditation, take a
deep breath and slowly release it, stretch out, and prepare for bed or study.
Meditation article
by Susan Helene Kramer
16.
Change of Season Meditation
The changes in season remind me to reevaluate my goals
for living and then everything that entails. Making an extra effort to focus on
what is of the highest priority helps me get on track
for days ahead.
With the end of summer blending into autumn, I don’t think it is an accident
that the true color of leaves show themselves in all their brilliance at this
stage of their life. I reflected on just that occurrence which inspired me to
write this verse:
Leaves shrouded in green during growth and maturity
Only reveal their brilliantly colored inner self
Near the end of their lives.
Can it be thus with me?
All of us grow and mature at different rates. We begin to glow in brilliance as
we live in a way that lets our inner self shine ever brighter, right into the
next dimension of living. The sooner we begin to work on our inner glow while
in the midst of working toward worldly accomplishments, the more time we have
to really enjoy harmony and happiness in living.
Here is a meditation for using the change of season to accelerate inner
growth:
Begin by choosing a quiet place to meditate. If you sit in front of an altar,
let it reflect your inner golden self by lighting a candle and placing fresh
flowers on it. If you wish burn incense – my favorite is sandalwood. Clean yourself before meditating as this is a reminder to keep
pure thoughts in mind and replace discord with accord.
Sit up straight on a cushion and bend in your legs, or sit straight on a chair
with the soles of your feet firmly planted on the floor for balance. Fold your
hands in your lap or rest them palms up or palms down
on your thighs. Close your eyes.
Take a deep breath in and slowly release it. Then begin even and regular
breathing such as one count to breathe in and one count to breathe out. Keep up
this rhythm throughout your meditation.
In your thoughts say an appreciation for the good you have in your life and
then dwell on how you can act to make your inner light shine even brighter. Are
you currently on the right path to make this happen? Can you think of any
changes you can make to upgrade your actions and their subsequent results?
Now go back to following your rhythmic breaths for a minute and then take
another deep breath, slowly release it, open your eyes, stretch out and write
any new thoughts in your meditation journal.
Meditation by
Susan Helene Kramer
17.
All Saints Day Meditation on Harmony
Many saints overcame obstacles to become who they are,
and I’d like to say that in many cases it is the process of overcoming that
turns us into saints. Life offers choices and by choosing that which does no
harm to ourselves or anyone else we maintain peace of mind.
Being kind while acting for the highest good of the situation allows us to
improve the quality of our inner life - which shows up in the manifestations of
our outer life. We maintain our harmony in this way.
If we forget to be kind and are nasty instead we disturb our peace of mind.
Returning to kindness sets us aright once more.
That is the lesson from the saints. At any chance you can, read about their
lives and struggles. Learn by their examples how to lead a harmonious life - a
saintly life.
Meditation
Choose a quiet place where you will not be disturbed. Sit up straight on a
cushion on the floor with your legs bent in, or sit on a chair with your back
straight and plant the soles of your feet on the floor to maintain your
balance. Fold your hands in your lap or place them
palms up or palms down on your thighs. Close your eyes.
Take a deep breath in and slowly release it. Then begin even regular breathing
such as one count to breathe in and one count to breathe out. Keep up this
rhythm throughout your meditation. Take the role of the observer and follow
your even breathing.
Breath ties body, thoughts, emotions together into an
alert relaxation. When one element of the trio is out of sorts, even breathing
can aid in restoring your peace. And when we are feeling peaceful we think more
clearly.
Contemplate on how you can overcome your shortcomings to reach a saintly state
of mind. I recommend bringing kindness into your daily actions to achieve a
saintly life. Remember we’re only here on earth for a determinate amount of
time. It is up to each of us to strive for our saintly potential and enjoy the
bliss and harmony it engenders.
To complete your meditation take a deep cleansing breath in and release it as
you did to begin your meditation. Resolve to go forward being your best by
doing your best. Open your eyes and stretch out. Lastly, thank the saints that
have come before for their lessons and examples of growing toward our most holy
state of being.
I highly recommend this book that I recently read and found moving - Story of a Soul: The
Autobiography of St. Therese of Lisieux
- Available from Amazon.com.
Meditation article by Susan Helene Kramer
18.
Walking Meditation for College Age Students
Taking a break during the day for a walking meditation
is a way to sort out the moment’s priorities, think up a plan of action to
complete the tasks at hand, or even long-range goals.
Begin your walking meditation by choosing a safe path where you can relax
without worrying more. You don’t want to be getting lost along the way or have
to be concerned about being assaulted.
Dress for the weather. Set out from your room carrying a daypack with some
essentials such as a small water bottle, sunglasses, light jacket, umbrella if
the weather is threatening or it is raining. By the way, if you are dressed for
it, rain can be an aid to a walking meditation with the its
rhythmical dripping and cleansing effect. Keep your mobile phone with you but
turned off for the time of the meditation, so that if you do need to use it
you’ll have it handy.
Plan on spending at least 10 minutes walking silently, but longer might be more
useful for the time it affords. You’ll notice that the longer you go for a
walking meditation, the deeper you can get into problem solving, untangling the
tentacles of issues and technicalities.
On your walking meditation approach a problem with an attitude of finding a
resolve you can be responsible for that does not include blaming others for
your situation. By taking responsibility for solving your own problems you take
control of your life and pull closer to an adult attitude of being responsible
for yourself. The late teens are a time for completing that walk on the
tightrope of growing emotionally - begun in puberty, completed in adulthood.
As you walk swing your arms back and forth in opposition to your legs, like
this: when you step forward on the right foot swing your left arm forward, and
conversely, when you step out on the left foot swing your right arm forward.
Try this pattern ahead of time and notice that you physically can feel the
balance.
Keeping a positive attitude during your walking meditation gives the best
chance of success in clearing your head and allowing new ideas to emerge.
Meditation article
by Susan Helene Kramer
19.
Improve Your Abilities through Concentration
By calmly and quietly thinking through problems and
situations one phase at a time, a resolve or answer will arise in your
thoughts. When you act quickly on a problem or expect to immediately understand
all the ramifications you may too easily give up when there is not the desired
result.
Concentrating on resolving each small part of a big problem leads to a cumulative
result. For example, walking along a trail strewn with rocks and boulders takes
more concentration than jogging around a track.
When a problem is complex or difficult we need to pay attention to the details
by concentrating little by little till the answer is known. It is this way
whether for spiritual advancement through concentration and meditation, or
scientific understanding.
The key to using concentration productively in all dimensions of living is to take one step at a time, digest, apply towards the
next step, digest, and continue in this way.
In daily practical living, if you limit yourself to acting on impulse you won’t
find the deeper answers that are waiting to be uncovered. All is here for us -
it is up to each to search carefully, methodically, to find the answers.
Apply concentration to each area of living such as relationships, spiritual
understanding, complex word problems, too. In this way
you expand your ability to grasp more than you thought possible.
Concentration for spiritual progress
Concentration is part of the meditation process that develops a calm and
one-pointed mind.
In the spiritual quest for enlightenment - for bliss - concentrate on
developing the virtues that will keep your mind calm and your life in harmony.
Being kind is one virtue that can keep you relaxed and feeling fine so that
your ultimate spiritual goal is realized. Concentrate on kindness as you
concentrate to solve problems and your life will be peaceful and useful - a
living meditation.
Look upon a meadow throughout the seasons and see how each plant shows a more
complex version the longer it grows. All the information for the final display
is contained in the tiniest seed to begin, and with the application of time and
nutrients the beautiful result comes about. In a similar way each problem we
encounter, each event we wish to understand more thoroughly, reveals itself to
us by our concentration on the process day by day or in increments.
Keeping a goal in mind throughout the learning process helps us
stay motivated till we reach understanding, and when spirituality is the goal -
till we experience bliss.
Meditation article by Susan Helene Kramer
20.
Thanksgiving Day Meditation on the Harvest
We have this holiday but once a year, and as we bow
our heads at our festive meal in remembrance of the harvest we have the
opportunity to reflect deeply on all we’re given in life.
Thanksgiving Day is a reminder to be ever grateful for the gifts of the earth
put here to nourish us as we care for our planet in return. The raw resources
may be abundant but it is up to us to be custodians of what is exhaustible, so
future generations will continue to benefit.
Thanksgiving Meditation
Find a time to sit quietly in front of your altar. Light a new candle in autumn
colors of yellow or orange. Light incense if you wish, I prefer sandalwood. If
you are sitting on a cushion on the floor bend your legs in and sit up
straight. If you are sitting in a chair, sit up straight, place a cushion at
your lower back for support if needed and place the soles of your feet firmly
on the floor for balance.
Fold your hands in your lap or place them face up or face down on your thighs.
Close your eyes and take a deep breath in and slowly release it. Then begin
even and regular breathing such a one count to breathe in and one count to
breathe out. Do not hold your breath at any time. Keep up the rhythmic even
pattern throughout your meditation. You don’t need to say the counting aloud.
Turn your thoughts to thanksgiving for all you have in your life. When we feel
appreciative we feel relaxed and fulfilled and don’t need a continual parade of
physical acquisitions to renew our happiness.
Beyond having the basics for survival, real peace and harmony is attained by an
even state of mind infused with bliss. Bliss comes and stays as we immerse
ourselves in appreciative attitudes and kind actions.
Turn your attention to following your breath in and out. You are as the
observer when paying attention to the flow of breath. Remain steady in your
mind as your life flows in daily rhythms for survival. Hold onto your internal
peace when external events change.
Finish your meditation by taking a deep breath in and slowly release it. Open
your eyes and stretch out. Take the peace and harmony of feeling thankful for
all you have into your daily living.
Meditation and photo by Susan Helene Kramer
21.
Interior Castle by St. Teresa of Avila - Book Review
Rarely does one come across a spiritual book that
almost knocks your socks off with its mental images. It leads the reader into
the mind to find the existence and complexity of the soul. St. Teresa takes us
on the inner journey from barely becoming aware of our spiritual nature to full
bliss in the home of God.
One analogy that St. Teresa uses is of the soul being a shining diamond, and
the many facets being rooms leading nearer and closer to the interior peace and
bliss at its center.
Throughout the book she describes what it is like as we journey within through
meditation into each room as its treats open up to us. She does not forget to
remind us each step of the way to not be egoistic and thereby fall back into
worldly attachments for happiness.
She cautions that while attractions of the world bring joy in the moment they
do not last and just have to be repeated over and over for further tastes of
happiness.
St. Teresa describes through her own and guided experiences from God and the
Holy Spirit, that there is nothing in the material world that can even hint at
the joy attained by gaining entrance to the interior mansions of the soul.
This book was a wakeup call to me to stick with the spiritual path and not fall
into temptations that could cause me to be distracted from the experience of
joy permeating my life. St. Teresa goes over the journey of marching inward
from different angles and points of view, which supports her way of looking at
the soul as a faceted sparkling diamond.
St. Teresa wrote these words in the late 1500s - yes, more than 400 years ago,
but their meaning is totally fresh to the modern reader. I found difficulty at
first getting into the text, for some reason I resisted hearing how much work
is needed in meditation to understand the soul.
But at some point almost halfway through I was hooked and couldn’t get enough.
Even her words allude to this phenomena: that as the
soul progresses toward the center sun of God it becomes fired with unquenchable
flames to keep moving toward the goal of bliss.
Recommended for the sincere seeker.
Interior
Castle is available at this link at amazon.com.
This edition of Interior Castle was translated and edited by E. Allison
Peers.
Review by Susan Helene Kramer
22.
Advent Preparations and Prayer
The few weeks leading up to Christmas give us time to
think about the spiritual meaning of Christ’s birth. These are weeks to make
preparations in your heart and for your hearth.
You could begin by laying out an advent wreath on the dining room table or a
side table. Make room by putting the usual knickknacks away for the holidays. I
like to use this time to give away what I don’t really need or use any longer.
In the center of your wreath set up candles to burn the four Sundays preceding Christmas, and place a fancier candle in the
center for Christmas Day - I like either a tall thick red candle or a decorated
candle large enough to burn all day.
Burning candles each of the four Sundays reminds me that the light of the world
will again be centered in our hearts and thoughts. If you have a tendency to
slip away from meditation and spiritual practices over the course of the year,
this is a joyous time to renew your devotion.
I love burning all my candles down on Christmas Day, the remainders from the
four Sundays and the special Christmas candle. If it is available surround your
wreath with evergreens and change as necessary to keep them fresh. Some lay
them in a shallow bowl of water like we provide for the Christmas tree.
Before going to sleep each night of Advent spend time in a meditation on the
birth of Christ and what it means to you. Is it a renewal of kindness in your
heart and actions with others? Is this your time to align with other virtues
that will uplift you into daily harmony?
Close your meditation with a little Advent prayer:
Come to me sweet holy babe
Make a cradle in my heart
I will cherish you each day
While learning lessons you impart.
Meditation by
Susan Helene Kramer
23.
Proof of Heaven - Book Review
The full title of this book by Dr. Eben
Alexander III is Proof of Heaven: A Neurosurgeon’s Journey into the
Afterlife. Sometimes it takes someone who is highly respected to have a
book with sensational insights be believable, and this may be the case with
this one.
Neurosurgeon, Dr. Eben Alexander III found after
coming out of a deep coma lasting 7 days, that he had
clear memories of traveling in the spiritual world that could not be put under
the category of fantasies created by his brain in his coma.
More so, his NDE - near death experience of expansion into consciousness
awakened him to the certain knowledge that we as humans are voyagers on earth, that we have come from a vast spiritual consciousness
that is under the loving care of God. And that God is present with us and in
every atom every moment for all eternity. Pretty amazing
insights.
I found the author's words instilling me with hope and joy in being connected
to all. He explains this divine presence that is always with us, though perhaps
not seen by us, as if we are living on a multitude of frequencies - all of
which we may not be aware. And he deduces that the lesson he learned can be
summed up by love - that the unconditional love of God is present in a caring
way for all of us.
The story moves right along while detailing the onset of Dr. Alexander’s
illness and period of coma, recovery and his writing of the insights he
returned with. I can promise that you won’t be bored. How could one be, when a
chord of spiritual truth resonates with your own similar chord within.
And you don’t need to have a NDE to realize these insights for yourself. Dr.
Alexander recommends prayer and meditation as ways to go deeply into yourself
and so discover, uncover the spiritual nature of your being that has been with
you for eternity.
I am very glad to see this book come to life for everyone that is searching for
proof of their soul or afterlife, or from where they have come.
I think it is a blessing to read about the process of Dr. Alexander’s analysis,
from his life and attitudes in medicine and science, to his discovery of
consciousness existing beyond the physical realm.
The easy-to-read format of the book makes it accessible to all serious voyagers
on earth who want confirmation they are vastly more than their body and brain.
Highest recommendation.
Details: Paperback; 208 pages; Simon and Schuster Publisher (October 23,
2012) ISBN-10: 1451695195; ISBN-13: 978-1451695199
Review by Susan Helene Kramer
Proof of Heaven
by Dr. Eben Alexander III is available at this link
at amazon.com
24.
One Minute Bedtime Meditation
If you are not used to setting a regular time for
meditation, start with one minute right before bedtime. It is a time of day for
winding down, and meditation can cap off the process.
Begin by doing all your bedtime preparations first, up until the time you slip
under the covers. The easiest way to begin is to sit on the edge of your bed if
the soles of your feet can be firmly planted on the floor. Alternately, sit on
a cushion next to your bed or on a straight chair.
Sit up straight with all the methods and fold your hands in your lap or place them palms up or palms down on your thighs. Close your eyes.
Begin even and regular breathing. For example, breathe in two counts, breathe
out two counts, breathe in two counts and keep up this rhythmic pattern for
your minute of meditation. Breath is the tie between body, mind, emotions, in
that even breathing such as I’ve described can calm agitation and relax the
body. If you have had a very hectic day this may be your only time to unwind,
rehash your day and relax before sleep.
Once you’ve gotten your breathing rhythm established take a few moments to
think of someone you love or a favorite pet, and let that smile come to your
face. Think with appreciation about the good and the blessings you have in your
life.
Your minute may be almost up but before crawling under the covers take time to
listen to the stillness surrounding your inner heart, and send this peace out
via your own sun rays to your family, friends, this planet, the entire
universe, which is truly our communal home. Visualize harmony and love
pervading everyone, everywhere.
When we make the conscious effort to radiate love we are energizing ourselves
and filling our own lives with that same radiance at the same time. It truly is
a win-win fact that when we give our love we are energized with loving energy
at the same time.
To finish your one minute meditation take a deep breath
in and slowly release it. Open your eyes and enjoy the peace and relaxation
this brief meditation affords.
Meditation article
by Susan Helene Kramer
Part III.
25. Christmas Joy Meditation
The joy from Christmas and thinking about the birthday
of Christ can last far into the year. Real joy is like that - it enlivens us
just by turning our thoughts toward the spiritual light.
Christmas Joy Prayer
Christmas joy comes once a year
But stays alive within our thoughts
When we with love and kindness give
And help each other from our heart.
Let’s remember Christmas day
A guiding star that shows the way
A wondrous glow that burns so bright
Shining forth the birth of Christ
Shining forth - the Light of Lights.
Let’s meditate - Choose a quiet time to sit in front of your altar,
either on a cushion with your legs bent in or on a chair - soles of feet firmly
planted on the floor for balance. Light a Christmas candle and quietly watch it
glow. Breathe in an even and regular pattern such a one count to breathe in and
one count to breathe out. Maintain this rhythm throughout your meditation.
Continue watching the candle with your eyes half shut. Think with appreciation
about someone or a pet that is dear to you. Our dear ones are gifts while we
live on earth. Once love is established with others they will always be in our
circle of love - just as the dear Lord is with each of us in the Grand circle
of love.
Close your eyes and watch your breath as the observer. Even breathing is a
great help is harmonizing body, mind and emotions. When out of sorts,
meditation with even breathing helps us calm down and find our center place
again.
Reflect on the gift of Christ’s birth on earth and into our lives. Think of
ways you can nurture this gift through sharing joyfully with others in an ever
growing circle with family, friends, the world and universe.
When you are ready, take a deep breath in and slowly release it. Open your eyes
and stretch out. Let your inner joy shine brightly as you revel in the joy
brought on by thoughts of Christ on his birthday.
Meditation and
photo from Le Louvre, Paris, France by Susan Helene Kramer
26.
Prayer and Meditation in Honor of Ravi Shankar
Prepare for this meditation by choosing a quiet place
where you will not be disturbed. If the weather is pleasant, sit outdoors in a
private spot.
Sit up straight on a cushion and fold your legs in, or if sitting on a chair,
sit up as straight as possible and place the soles of your feet firmly on the
floor or ground for balance.
Fold your hands in your lap or place them palms up or
palms down on your thighs.
Begin even and regular breathing such as one count to breathe in and one count
to breathe out. Continue this rhythmic and unstressed pattern throughout your
meditation. Even breathing quiets and harmonizes body, mind and emotions,
giving you a chance to rest into your essential nature.
Read the One with Nature Prayer out loud or silently. Repeat the prayer
as you would a mantra until you feel at one within yourself and your
surroundings.
One with Nature Prayer
One with nature
Ever we are
Traveling on silent wings
Near and far
One with all
People animals plants rocks
Ether water fire
Visions thoughts
Interwoven
Fabric of creation
Aspects of divinity
Heart soul
One with Divinity.
This prayer is a good way to begin your daily spiritual practice. I recommend
beginning each meditation with a prayer after you seat yourself. You could also
memorize a portion of the prayer and use it as a calming mantra. I wrote the
prayer on 12/12/12 inspired by the strong all-pervading energy of this day,
with thoughts on the passing and life of Ravi Shankar.
Finish your meditation by taking a deep breath in and slowly releasing it. Keep
in mind that we are ever one with each other in spirit and part of the
universal family in the Divine.
Article and prayer by Susan Helene Kramer
27.
New Year’s Day - Establish a Meditation Practice
Take some time to quietly contemplate the meaning of
the New Year. Do you have big changes coming in your life? For all of us the
unexpected is right around the corner, and the way to be better prepared is
through daily meditation.
Regular meditation lays the ground cloth to sit upon and not get wet when
life’s events throw us down or give us a spin. When we are used to meditating,
we more easily fall back into the peaceful state of mental rest and
contemplation when we’re put to the test.
It is always useful to have a backup plan for life’s ups and downs and being a
regular meditator is a tried and true way.
To practice daily meditation pick a time that you can fit into your existing schedule
- then it will be easier to actually sit and do it. Next, pick a place to sit
where you will not be disturbed for the length of time you wish to be in quiet
and silence.
For this article let’s talk about meditating next to your bed as a
convenient spot. You could store your meditation cushion under your bed and
slide it out when ready.
Or if you need to be on a chair, try sitting on the edge of your bed to see if
it is the correct height, so you can place the soles of your feet on the floor
to help maintain your balance.
If you wish, a portion of the top surface of your clothes dresser can be a spot
to set up objects that inspire you. I have my dresser laid out like that, so
that every time I walk by I feel uplifted.
When you are ready to meditate close your bedroom door to shut out the world
and prepare to explore your inner place of peace.
Sit in you meditation position, back straight, fold your hands in your lap or
place them palms up or palms down on your thighs. Close your eyes.
Begin even and regular breathing such as one count to breathe in, one count to
breathe out, and one count to breathe in, and on and on in this rhythm without
holding your breath.
As this meditation is to be your regular daily standby, take time to observe
your breath going in and out. Listen to the sound of your breathing and if at
some point you hear the inner sound seeming to be centered under the crown of
your head, listen to that melody instead. Stick with this as long as you can.
Finish your daily meditation with thoughts of appreciation for at least one
person or a pet that you love.
May the love within my heart and soul
Always wrap you in its warmth, dear _________.
Take a deep breath in and slowly release it, open your eyes and stretch out,
refreshed.
Meditation article by Susan Helene Kramer
28.
Understanding Unconditional Love Meditation
Unconditional love is wishing the best for everyone -
not limited to one in particular. If you don’t love all unconditionally, then
you love no one unconditionally, because it is the quality of your own being
that you project. For example, the sun shines upon all, not just a few, because
its essence is radiance - it could do no less.
Unconditional love is caring love. Lustful love is a desire for sensory or
exclusive material possession.
Emotional love could be either unconditional love or sensory love. Lovers may
start out with emotional feelings and sensory desires, and later develop a deep
caring that wants what is best for the other.
And still later caring feelings could stretch beyond one individual to include
wanting what is best for family, relatives, community, country, all peoples of
the world and the natural world - stretching beyond into the universe.
Spiritual love is unconditional love in action.
Our Creator-Sustainer loves every atom of creation unconditionally through the
unstoppable energy flowing through - this is our model and goal, to love
likewise in a steady stream.
Meditation
Begin by choosing a private place where you will not be disturbed. If you are
sitting on a cushion on the floor hold your back
straight, look forward, bend your legs in and fold your hands in your lap or
rest them palms up or palms down on your thighs. If you are sitting on a chair
sit up straight and plant the soles of your feet firmly on the floor to
maintain balance. Fold your hands in your lap or on your thighs as just
described.
Close your eyes and begin even and regular breathing such as one count to
breathe in and one count to breathe out. Continue this rhythmic pattern
throughout your meditation without actually saying the counts. Do not hold your
breath at any time. Breath is a tie between body and emotions. When feeling
upset even breathing calms the body again.
Now, turn your attention to contemplating the meaning of unconditional love
with the ideas set out above. Imagine yourself caring for others with all your
intention and strength. Think how you could carry this out in daily life in an
active way, perhaps through community service.
Make the intention to love as you go, to care as you go.
To finish your meditation take a deep breath in and
slowly release it. Open your eyes and stretch out, energized, ready to stretch
love into action, unconditionally.
In summary: Unconditional love is sending out thoughts that the best
will happen to others. God shines his sun on all of us and it is up to each of
us to turn our faces towards it in openness and kindness. Because it is the
Light in action, it is the happiest way to live.
Meditation article by Susan Helene Kramer
29.
Learn About Being Kind Meditation
If you have been reading my meditations for awhile, you probably know that every year being kind is my
New Year's resolution. The simplest way to learn about kindness is to be kind
to another and note how it feels in your body. You may feel more relaxed, and
your mind may be more peaceful, because you are not dwelling on your own
concerns in those moments.
Kindness is a win-win situation. The recipient and the giver both get a boost.
And, what could be better than that?
I heard Bill Gates talking on how the Dutch people were showing kindness by
contributing greatly to fund vaccines against AIDS for newborns. He pointed out
that this kindness was an inspiration to other countries to be kind in this
way. Kudos to Bill Gates for speaking out; he looked radiant and enthusiastic
while talking.
I call this practical spirituality. Living the virtues is the reason there are
virtues in the first place, which do not serve anyone when they sit in The
Holy Book from week to week.
Here is a guided meditation to bring awareness of kindness to the forefront:
Choose a quiet and private place. If you’re sitting on a cushion on the floor,
fold your legs in and sit up straight. If you’re sitting on a chair plant the
soles of your feet firmly on the floor.
Fold your hands in your lap or place them palms up or
palms down on your thighs.
Close your eyes. Take a deep breath in and slowly release it. Now take a breath
in on one count, and let it out on one count, breathe in on one count, breathe
out on one count. Keep up this even rhythm throughout your meditation without
actually saying the counts.
Turn your attention to thoughts of kindness. Visualize yourself at the ocean
walking along the beach. Up ahead you see a small child looking lost. As you
reach the child you stop and look around for the parent. After a minute the
parent comes running to their lost child.
Now, how do you feel having giving comfort to the child by your caring
presence? It feels good. That feeling of satisfaction is kindness in action.
Now come back to your regular consciousness in your meditation place. Resolve
to act with kindness when tempted to ignore or be sharp with another.
To finish your meditation, take a deep breath in and slowly release it. Open
your eyes. Write out any insights in your meditation journal that have come to
you. Stretch out and go on with your day in a happy and kind way.
Kind in mind
Feeling fine -
Kind in action
Fine reaction.
Meditation article by Susan Helene Kramer
30.
Meditating in the Passenger Seat While Traveling
It is possible to meditate while in the passenger seat
while traveling. In fact, it is a productive use of time, that you might
otherwise spend being worried about your trip.
To begin a passenger seat meditation sit up as much as possible to keep your
attention focused and to not fall asleep. Place the soles of your feet on the
vehicle floor for balance. Fold your hands in your lap, or place them palms
down on your thighs, if you wish to remain as inconspicuous as possible. Close
your eyes.
Quietly take a deep breath and slowly release it. Start even and regular
breathing, such a one count to breathe in, and one count to breathe out. Keep
up this rhythmic pattern throughout your meditation.
Pay attention to your breathing, focus on the breaths. If you find your
thoughts wandering gently bring them back to the task at hand, which is
observing your breathing pattern.
Breath is a tie between body, thinking mind, and emotions. By controlling your
breathing rhythm you block out any upset you may be feeling by traveling. You
are creating a little self-contained world of your own and you have taken
charge by sticking to being the observer of your even breathing.
When you feel like ending the meditation take a moment to think with
appreciation for all the good in your life and send peaceful thoughts to your
loved-ones and those around you. Extend your loving thoughts on to the world
community and beyond.
Finally, take a quiet deep breath and slowly release it. Open your eyes and
enjoy the relaxation that meditation endows as you go on with your trip and
your day.
Meditation by
Susan Helene Kramer
31.
Valentine's Day Reflection and Meditation
Valentine’s Day is a precious holiday - it gets right
to the heart of our body, mind, soul. Our physical
heart pumps life giving blood all through our body. Our thoughts
turn to loving and caring - our emotions. Our soul relishes the chance
to take center stage on this day and express its radiance as an everlasting sun
within us for all eternity, ever super-conscious - far outlasting our body and
mind.
Let’s take time for a special meditation to celebrate Valentine’s Day
Choose a private place where you will not be disturbed, perhaps a corner of
your bedroom or next to your bed. If you sit on a cushion on the floor bend
your legs in. If sitting on a chair hold your back
straight - don’t lean back into the chair, and keep the soles of your feet
firmly planted on the floor for balance.
Fold your hands in your lap or place them palms up or
palms down on your thighs. Close your eyes.
Begin even and gentle breathing such as one count to breathe in and one count
to breathe out. Keep up this rhythmic pattern throughout your meditation
without actually saying the counts. Even breathing regulates your body and
emotions; if you are upset it is calming.
Turn your thoughts to the meaning of Valentine’s Day. Is it a time to be more
emotionally expressive? Is it a chance to send a card with a loving thought?
Can you take time to do a loving act for someone or others? Spend some time in
reflecting on your own ideas for the holiday.
At the end of your silent time, send thoughts of appreciation out to the whole
planet and the larger universe of which we are an essential part.
Take a deep breath in and slowly release it. Open your eyes and stretch out
with a firm resolve to share the radiance of your heart with all.
Meditation by
Susan Helene Kramer
32.
Lent Meditation
Beginning with Ash Wednesday, the approximately six
weeks following are a time of increased spiritual fervor to prepare our body,
mind and heart for the resurrection of Christ on Easter Sunday.
This is a time of year to concentrate on thoughts of the mystical splendor of
our Lord arising from his mortal tomb - body and soul. How is this possible?
What are the lessons for us to learn by the events of the resurrection?
While living on earth we may not find out all the reasons, but by faith and
hope we can purify our heart and everyday life enough to feel the great emotion
of being uplifted in our thoughts, and that is a start on our way to communion
with the Spirit of Christ, the Spirit of God.
Meditation for Lent
Choose a quiet place where you can sit and not be disturbed for the length of
time that you wish to meditate. I have an attic spot that is under a skylight
where I enjoy a sitting meditation. Don’t light a candle in your attic, though.
If you are sitting on a cushion on the floor bend your legs in, straighten your
posture, fold your hands in your lap or place them face up or face down on your
thighs. If sitting on a chair, also keep your back straight - don’t lean on the
chair. Plant the soles of your feet firmly on the floor for balance, and hold
your hands as just described.
If the weather is chilly wrap a shawl around your shoulders as your body
temperature may lower by sitting still. Think about what you would wrap
yourself in if taking a nap, though you won’t be going to sleep mentally.
Close your eyes. Begin to breathe in an even and regular pattern, such as one
count to breathe in, and one count to breathe out. Keep up this rhythm
throughout your meditation without actually saying the counts out loud or
mentally.
After your breathing becomes regular turn your thoughts to contemplation on the
resurrection. How can you resurrect your own life to arise in the goodness and
kindness of our Lord? Action begins with attitude and thought, so adopt a good
mood, contemplate caring thoughts, and ideas for their subsequent action will
come to mind.
Finish your contemplation with a sincere wish for joy in the world beginning at
home, spreading to relatives, community and the far stretches of the universe.
Take a deep breath in, slowly release it, open your eyes and stretch out. Carry
the peaceful feeling from your meditation into your day.
Come, dear Lord
Your love impart
That I may share
Your spiritual heart.
Meditation article by Susan Helene Kramer
33.
Gentle Meditation Practice
Being alone in a secluded spot outdoors in a park or
at the beach or another place in nature is one of the great gentle experiences
I enjoy. Nature’s sounds and sights are in harmony with each other. I see and
feel all quietly going on outdoors as a model of how to best harmonize my inner
life.
Gently falling snow especially speaks to me, saying - keep your thoughts pure
and crystalline as each snowflake, and all in life will fall into its natural
resolve. Gentle experiences in nature help maintain calm in life.
A gentle meditation
Find a quiet place to sit as if you are creating your own gentle garden within.
Once you close your eyes, take some time to imagine yourself anywhere you
choose that makes you feel calm and gentle.
Holding your vision begin even and regular breathing in a pattern such as one
count to breathe in and one count to breathe out. Do not hold your breath at
any time, rather, smoothly let the ending of your in-breath flow into your
exhalation, and without a break begin another in-breath. The flow of our breathing
is rhythmic when we are feeling relaxed and this is the pattern to emulate in
this meditation.
Continue your rhythmic breathing throughout your meditation without actually
saying the counts. Let the gentleness soothe your body and watch it bring your
thoughts and feelings into harmony with your stilled body.
Now watch your gentle scene in nature that you created when you closed your
eyes. Notice that quiet and gentleness give you a mental break from problems or
thoughts needing resolve. When sitting quietly like this you may notice ideas
come to mind to resolve dilemmas or difficulties. Visualize these ideas so that
after your meditation you can put them into action.
To finish your meditation slowly breathe in and out and open your eyes. Take up
your journal and write any new ideas or inspirations for later review and
action.
Stretch out and go on with your day in a gentle way with whatever you do.
Reflective, meditative quiet time
Brings gentle thoughts to conscious mind.
Meditation by
Susan Helene Kramer
34.
Pope Benedict XVI - Infancy Narratives of Jesus - Book Review
The full title of this book is Jesus of Nazareth
- The Infancy Narratives by Joseph Ratzinger, Pope Benedict XVI.
Recently I have had the honor of delving into this much awaited book that I
ordered for myself from Amazon.com - as soon as I saw it advertised I wanted to
read it.
Before beginning the book I had completely read the New Testament several
times, making it my Lenten study for a number of years. But I really hadn’t
thoroughly studied the Old Testament.
Pope Benedict XVI’s analysis all through the text gave me a greater
understanding of how events before the birth of Christ were preparing and
leading up to the moment of Jesus’ birth and mission on earth for us for all
time.
Chapter I gets right to the heart of Jesus
coming to earth with the question titled "Where Are You From? (John
19:9). Pope Benedict XVI goes into specific detail to answer this question and
likewise all through the book by using biblical sources from the Old Testament
and New Testament.
In Chapter II - The Annunciation of the Birth of John the Baptist and
the Annunciation of the Birth of Jesus, I learned the most about the
genealogical background of John the Baptist and Jesus of Nazareth from reading
and studying this chapter. It brought together in my mind how events of Jesus’
birth were predicted in Old Testament text.
Chapter III - The Birth of Jesus in Bethlehem expounds on the
nativity story in Luke’s Gospel in the New Testament - history, theology, and
presentation of Jesus in the Temple. Pope Benedict XVI begins by pointing out
that for the first time in history there is a common form of communication in
the world - the Roman language, and therefore diverse peoples can talk with one
another. Pope Benedict XVI points out that the word ecumenical (with horizontal
accents over the 2nd and 3rd letter e) is used in the text to describe this
expanded government and Roman empire.
Chapter IV - The Wise Men from the East and the Flight into Egypt
describes the historical setting and geographical location. The chapter traces
back the lineage of King David as being born in Bethlehem, which Pope Benedict
XVI considers to have a theological significance. Then there are the questions
of who The Magi were, the significance of The Star, about Jerusalem
- Stopping Point On The Journey, and two more
subtitles - The Worship Of The Wise Men Before Jesus, and Flight Into
Egypt And Return To The Land Of Israel.
The Epilogue called The Twelve-Year-Old Jesus in the Temple shows
us that Jesus took his role of Son of God seriously, even though his mission
was to open a new avenue for us to feel close to our Heavenly Father. To me it
is poignant to hear the words of Jesus to his parents after they had been
looking for him "I am in the very place where I belong - with the Father,
in his house."
I like that Pope Benedict XVI has chosen to delve into the early childhood of
Jesus and help us better understand his role as both human and Divine, and how Jesus, too, at this age understood his role.
I recommend this book to sincere followers of Jesus of Nazareth.
Take a page for your daily meditation and reflect on its inner messages.
Relish and learn.
Details - hardcover 144 pages; Image Publisher (November 21, 2012);
ISBN-10: 0385346409 ISBN-13: 978-0385346405
Review by Susan Helene Kramer
Jesus
of Nazareth - Infancy Narratives by Pope Benedict XVI is available at this
link at Amazon.com
35.
St. Patrick's Day Devotion and Meditation
St. Patrick’s Day is celebrated on March seventeenth
each year. St. Patrick, the patron saint of Ireland, died on March 17, AD 461.
This is a meditation on channeling emotional into devotional feelings:
Sit in a private spot, such as in your meditation room or on a garden bench if
weather permits. Fold your hands in your lap or place them
palms up or palms down on your thighs. Close your eyes.
Begin a gentle even breathing pattern such as one count to breathe in; one
count to breathe out; one count to breathe in; one count to breathe out, and
continue this even and regular rhythm. In the photo, notice how peacefully the
duck floats on the pond - this is a model for meditation.
Breath is the tie between body and mind. Breathing evenly calms the emotions,
body, and mind - bringing them into a harmonious unit. When you have
established an even pattern and feel relaxed give the following some thought:
Take time to think about what the word combination emotion - devotion means.
Decide on a way to channel your emotions into spiritual devotion in your daily
life. Caring put into action is one way to give that beautiful emotion an
expansive outlet.
Now, turn your attention back to your even breathing for a minute. After your
meditation, you may want to take time to write down your ideas in a journal for
later review. I find journaling helpful so that I don’t lose my creative
thoughts.
Finish your meditation by taking a deep breath and slowly exhaling. Open your
eyes and stretch out and go on with your day. Enjoy St. Patrick’s Day with your
favorite traditions.
Devotion Verse
The love of God
Unites us all
Together as one.
We are one now
Have always been one.
Will ever be one
In the love of God.
Meditation article
by Susan Helene Kramer
36.
Grief Relief Prayer and Meditation
Grief Relief Prayer
Holy Lord
God above
Bless us in our hour of need
Hold us in your Sacred Heart
Ever close, dear Lord, to Thee.
When our grief
Seems just too much
Show us by your guiding light
How to find again once more
The purpose of this mighty strife.
Shelter us
When in our gloom
Let us rest within your love
Find strength, find hope, find peace again
With you forever, Lord above.
These hours
Seeming darkest now
Will shine in new born freedom
On those who turn to face the Light -
Feeling God’s love gives us the reason.
The trials of grief grip our lives in body, mind, emotion,
soul, till spent along their natural course, and we once more rest within our
Source.
For comfort while in grief’s grip a quiet meditation practice can gradually
ease the pain and lead to longer periods of harmony.
Meditation
Begin by choosing a private place where you will not be interrupted. This could
be your bedroom, a secluded spot in your garden, on a bench in the park, or
along a stretch of beach.
Sit upright, hands folded in your lap or palms up or palms down on your thighs.
Close your eyes. Breathe deeply in and slowly release your breath.
Now begin a pattern of even and regular breaths, such as one count to breathe
in and one count to breathe out. Continue this rhythmic pattern throughout your
meditation.
Pay attention to your breathing as if you are observing someone. This gives you
a space to remove yourself from the grief you are holding in body, mind, emotion.
Try to maintain this observation for at least five minutes to give your system
time to re-synchronize in a harmonious pattern.
Take time to think with appreciation on at least one positive aspect of your
life, send loving thoughts out to your family, friends, the
universe.
Finish your meditation with a deep breath in and slowly release it. Open your
eyes. Enjoy the calm you are feeling for as long as you can. Stretch out and go
on with your day taking this peace with you.
Prayer, meditation, and meditation garden by Susan Helene Kramer
37. Easter Sunrise Prayer and Meditation
Easter Sunrise Prayer
Hearts reflecting glory
Looking to the morning sun
Reminding us the Lord of all
Is risen
Loving everyone.
Risen above, shining bright
Protecting us with radiant light
Pointing out the path of love
Now teaching us
From heaven above.
Teaching us with shining love.
To prepare for your Easter sunrise meditation choose a place outdoors if
weather permits, such as in the garden - indoors is okay, too.
Sit in your usual meditation pose - on a cushion if that is possible with your
legs folded in, or on a straight-back chair with the soles of your feet firmly
planted on the floor. Fold your hands in your lap.
Take a deep breath in and slowly release it, then begin even regular breathing
such a 2 counts to breathe in and 2 counts to breathe out.
When you are feeling steady say an Easter prayer such as the one included here
or another of your choice. This will be the theme for your meditation.
Close your eyes and take a minute to give thanks for all you have in your life,
and any special requests that come to mind, especially for guidance in your
path of soul realization.
Easter is a time to reflect that the Lord gave us guidance to use in a
practical way to improve ourselves, and to grow beyond self-serving goals so we
will do good for others, too.
Now, quietly start following your regular breathing in and out. This calms
the unit of your mind, body and emotions and allows higher thoughts to come
into your waking consciousness.
Say a closing prayer of appreciation, take a deep breath in and out, open your
eyes and stretch out. Continue your day with a greater awareness of Spirit.
After all, spirituality must be practical to be useful.
Meditation article by Susan Helene Kramer
38. A Meditation to
Calm Upset
Meditation
can help smooth out the balance between body, mind and emotions. This is
particularly useful when suffering an upset.
When events turn us upside down emotionally it affects the way we feel in our
body and our thoughts. For example, I have found that after a person that is
close to me becomes seriously ill or passes on that I don’t feel like eating
very much at all for a solid week. I feel the emotional upset in my gut to
gut-wrenching events.
To relieve symptoms and feel more back to normal a walking meditation helps.
Master Sivananda of Rishikesh
was also a medical doctor. He taught that walking circulates hormones in our
blood that make us feel better, and when feeling emotionally out of sorts brisk
walking helps restore our normal balance.
Walking meditation to calm emotional upset
Begin by choosing a pathway that you are familiar with and that you feel safe
walking alone. Some ideas include a public track on the off hours at a
school, or walking around the block if you are in a city. For walking alone I
do not recommend walking through a forested area or park.
Dress for the weather. Carry along a backpack with a small water bottle and
nutritious snack if you’ll be out for an hour or more. Don’t forget an umbrella
is weather is threatening. Layer your clothes rather than wear one bulky coat.
Remember sunscreen protection and a shade hat.
Now that you’ve picked your route and gathered together your minimum equipment
take a deep breath in and out. If you practice yoga do a sun salutation to warm
up your muscles. Otherwise, stretch forward and up and with arms outstretched
to side rotate your body to the right and left and back to front, and stretch
your arms upward as your look up.
Begin walking. Coordinate your breathing and stepping out, such as take 2 steps
while breathing in and 2 steps while breathing out. Also, swing your arms in
opposition - that means when your right leg steps forward swing your left arms
forward, and when your left leg is forward, your right arm is to the front. By
the time you get your steps, arms, and breathing coordinated you probably will
forget why you were upset. That is the point.
Taking your attention away from the object of upset and putting it into
physical activity helps bring your body, mind, emotional systems back into
harmony.
While walking, concentrate on keeping your breathing coordinated with your
steps, making this an effective meditation on the breath. Remember that
meditation is a means to an end, not the end in itself. Use meditation in the
form that suits you at the moment to restore order and harmony in your life.
Meditation Article by Susan Helene Kramer
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